Welcome to India's most comprehensive protein calculator designed specifically for Indian diets. Our calculator uses ICMR 2020 guidelines and accounts for the 15% lower digestibility of plant proteins, providing more accurate recommendations for vegetarians and vegans.
Why Use Our Protein Calculator?
Most Indians consume only 40-50g of protein daily, while the body needs 60-80g for optimal health. Our protein calculator provides personalized recommendations based on your age, gender, weight, height, activity level, dietary preference, and health goals.
Key Features:
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ICMR 2020 & NIN 2024 Compliant: Based on latest Indian nutrition guidelines
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Plant Protein Adjustment: 15% increase for vegetarian/vegan diets to account for digestibility
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Personalized Results: Tailored to your body composition and lifestyle
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Vitamin Recommendations: B12 (2.4 mcg) and D3 (600-800 IU) based on age
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Free Forever: No registration or payment required
How We Calculate Your Protein Needs
Our calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then applies ICMR-informed protein ranges based on your health goals.
Protein Ranges by Health Goal:
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General Wellness: 0.8-1.0g per kg body weight
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Weight Management: 1.2-1.6g per kg body weight
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Muscle Building: 1.6-2.2g per kg body weight
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Healthy Aging: 1.2-1.5g per kg body weight
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Energy & Focus: 1.0-1.3g per kg body weight
The 15% Plant Protein Adjustment
Research shows that plant-based proteins have approximately 15% lower digestibility compared to animal proteins. Our calculator is the first in India to account for this scientifically-proven difference. If you select vegetarian or vegan, we automatically increase your protein target by 15% to ensure you get adequate nutrition.
Vitamin B12 and D3 Recommendations
Beyond protein, our calculator provides evidence-based vitamin recommendations following ICMR 2020 guidelines.
Vitamin B12 Requirements:
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All adults: 2.4 mcg per day
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Pregnant women: 2.6 mcg per day
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Lactating women: 2.8 mcg per day
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Critical for vegetarians/vegans: No plant foods naturally contain B12
Vitamin D3 Requirements:
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Adults 18-60 years: 600 IU (15 mcg) per day
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Adults 60+ years: 800 IU (20 mcg) per day
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80% of urban Indians are deficient despite living in a sunny country
Protein Calculator for Vegetarians
Our vegetarian protein calculator is specially designed for lacto-vegetarian diets common in India. We account for protein sources like dal, paneer, milk, curd, nuts, and legumes, plus the 15% digestibility adjustment to ensure accurate recommendations.
High-Protein Vegetarian Foods:
- Moong dal: 14g protein per cup
- Chana (chickpeas): 15g protein per cup
- Paneer: 18g protein per 100g
- Greek yogurt: 17g protein per cup
- Almonds: 6g protein per 30g
- Pumpkin seeds: 9g protein per 30g
For vegetarians struggling to meet protein needs through food alone, Sovor Edge plant protein offers a convenient solution with 21.6g complete protein per serving plus B12 and D3.
Vegan Protein Calculator
For those following a vegan diet, our calculator provides plant-based protein recommendations with the 15% adjustment factor. Vegans need to be especially mindful of protein intake as they exclude all animal products.
High-Protein Vegan Foods:
- Soy chunks: 52g protein per 100g
- Tempeh: 19g protein per 100g
- Tofu: 8g protein per 100g
- Hemp seeds: 10g protein per 30g
- Quinoa: 8g protein per cup
- Peanuts: 7g protein per 30g
The Indian Protein Gap Crisis
Research shows that 70% of Indians are protein deficient. The typical Indian vegetarian diet provides only 40-50g of protein daily, falling short of the recommended 60-80g. This protein gap leads to fatigue, weak immunity, muscle loss, and poor recovery.
To bridge this gap, many Indians are turning to plant protein supplements that provide complete nutrition beyond just protein.
Frequently Asked Questions
How much protein do I need per day as an Indian?
Daily protein requirements for Indians vary based on weight, activity level, and health goals. Use our free protein calculator to get personalized recommendations. Generally, sedentary adults need 0.8-1.0g per kg, active individuals need 1.0-1.5g per kg, and those building muscle need 1.6-2.2g per kg. Vegetarians and vegans need 15% more due to lower plant protein digestibility.
Why do vegetarians need 15% more protein?
Plant proteins have lower digestibility compared to animal proteins. Research shows approximately 15% less bioavailability. Our calculator accounts for this by increasing protein targets for vegetarians and vegans, following ICMR guidelines for optimal nutrition.
Can vegetarians get enough protein from Indian food?
Yes, but it requires careful planning. High-protein vegetarian foods include dal (14-18g per cup), paneer (18g per 100g), curd (11g per cup), nuts, and legumes. However, most Indian vegetarians consume only 40-50g daily, falling short of the recommended 60-80g. Our vegetarian protein calculator helps identify your protein gap and suggests food combinations. For convenience, consider plant protein supplements to meet your needs.
Is this calculator accurate for Indians?
Yes. Our protein calculator is based on ICMR 2020 and NIN 2024 guidelines specifically designed for Indian adults. It uses the scientifically validated Mifflin-St Jeor equation for BMR calculation and accounts for Indian body composition, dietary patterns, and the 15% plant protein digestibility factor. However, individual needs may vary based on genetics and health conditions. Consult a healthcare provider for personalized medical advice.
What are symptoms of protein deficiency in Indians?
Common protein deficiency symptoms include chronic fatigue, weak muscles, slow recovery from illness, hair loss, brittle nails, weakened immunity, poor concentration, and brain fog. In elderly Indians, protein deficiency can lead to sarcopenia (muscle wasting). If you experience these symptoms, use our protein calculator to check if you're meeting your daily protein requirements based on ICMR recommendations. Consider adding complete plant protein to your diet.
Can I get vitamin D3 from sunlight in India?
Despite India being sunny, 80% of urban Indians are vitamin D3 deficient. Pollution blocks 80% of UVB rays needed for D3 synthesis. Indoor lifestyles, cultural clothing covering skin, and darker skin tones (requiring 3-5x more sun exposure) contribute to deficiency. Vitamin D3 is critical for bone health, immunity, and mood. Our calculator assesses your D3 needs and recommends supplementation when necessary. Sovor Edge provides 400 IU vegan D3 (100% RDA) per serving from lichen.
Why can't vegetarians get vitamin B12 from vegetables?
Vitamin B12 is produced by bacteria, not plants. No vegetarian food naturally contains B12. Even fortified foods provide minimal amounts that degrade during cooking. 70% of Indians are B12 deficient, especially vegetarians and vegans. B12 is essential for energy, nerve function, and brain health. Our protein calculator highlights B12 deficiency and recommends supplementation for vegetarians following ICMR guidelines. Sovor Edge provides 2.2 mcg of bioavailable B12 per serving in methylcobalamin form.
How often should I use the protein calculator?
Recalculate your protein needs every 3-6 months, or whenever your weight, activity level, or health goals change significantly. Major life changes like starting exercise, pregnancy, aging, or health conditions warrant recalculation. Our free protein calculator provides updated recommendations based on your current status following ICMR and NIN guidelines for Indian adults.
What is the protein gap in Indian diets?
The protein gap refers to the difference between recommended protein intake and actual consumption. Most Indians consume 40-50g protein daily, while ICMR recommends 60-80g based on body weight and activity. This 20-30g daily protein gap affects 70% of Indians, leading to fatigue, weak immunity, and muscle loss. Use our protein calculator to identify your specific protein gap and get personalized food recommendations. Sovor Edge helps fill this gap with 21.6g complete plant protein per serving.
Can the protein calculator help with weight loss?
Yes, adequate protein intake is crucial for healthy weight management. Protein increases satiety, preserves muscle mass during weight loss, and boosts metabolism. Our protein calculator provides personalized protein requirements for weight management goals, considering your current weight, activity level, and target. It follows ICMR guidelines to ensure safe, sustainable weight loss for Indian adults.
About Sovor Edge - Complete Daily Wellness Plant Protein
Based on your calculator results, you may discover nutrition gaps in your diet. Sovor Edge is India's first daily wellness plant protein designed specifically to fill the three critical gaps in Indian vegetarian diets:
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21.6g Complete Plant Protein: All 9 essential amino acids from pea and brown rice protein blend
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2.2 mcg Vitamin B12: Optimal daily dose in bioavailable methylcobalamin form for vegetarians
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400 IU Vitamin D3: 100% RDA from vegan lichen source for bone health and immunity
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100mg Ashwagandha: KSM-66® clinical-grade adaptogen for stress management and energy
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Digestive Blend: 200mg enzyme blend for easy absorption and no bloating
Sovor Edge plant protein is FSSAI certified (License No.: 12625999000157), third-party lab tested, and formulated following ICMR guidelines. It's not just protein - it's complete daily wellness in one scoop. Pre-book now at ₹799 (50% OFF regular price of ₹1,599) with COD available. Limited to first 1,000 customers. Ships November 1st, 2025.
Learn more about Sovor Edge daily wellness plant protein and how it complements your protein calculator results.
Related Resources
Medical & Legal Disclaimer
This calculator provides general nutritional guidance only and is not a substitute for professional medical advice, diagnosis, or treatment.
The recommendations are based on ICMR 2020 and NIN 2024 guidelines for healthy Indian adults. Individual nutritional needs may vary based on genetics, health conditions, medications, activity levels, and other factors.
Always consult your healthcare provider before:
- Starting any new dietary supplement, including Sovor Edge
- Making significant changes to your diet or nutrition plan
- If you are pregnant, breastfeeding, or planning to become pregnant
- If you have any medical conditions (diabetes, kidney disease, heart disease, thyroid disorders, etc.)
- If you are taking any medications or have food allergies
- If you are under 18 years of age
Product Information: Sovor Edge is a dietary supplement designed to complement a balanced diet, not replace it. It is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. This product is for adults 18+ only.
FSSAI Compliance: Sovor Edge is manufactured in FSSAI-certified facilities (License No.: 12625999000157) following GMP, ISO, and HACCP standards. However, individual suitability should be confirmed with a healthcare professional.
For personalized nutrition advice tailored to your specific health needs, please consult a registered dietitian (RD), nutritionist, or qualified healthcare provider licensed to practice in India.
Scientific References
- Indian Council of Medical Research (ICMR). "Nutrient Requirements for Indians - A Report of the Expert Group." 2020.
- National Institute of Nutrition (NIN). "Dietary Guidelines for Indians." 2024.
- Journal of the Association of Physicians of India (JAPI). "Prevalence of Vitamin B12 Deficiency in Indian Population." 2021.
- Indian Journal of Endocrinology and Metabolism. "Vitamin D Deficiency in Urban Indians." 2022.
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition. 1990.
